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dlott76
Age 42 , BW 150
Join Date: 2016-08-17.
Insert Post:
Your are on Tuesday 13, Aug 2019
-- Bodyweight: 141
VOLUME REPS SETS BEST EFF BEST INT
1500 66 4 60.25 55
0.7 ~56.1 50 x 6 x 1 EFF 93% INT 91%
0.9 ~24.85 20 x 20 x 3 EFF 41% INT 36%


VOLUME REPS SETS BEST EFF BEST INT
4830 30 3 106.15 90
2+ ~200.15 PR BW + 20 x 10 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Heels-Elevated SSB Squat
VOLUME REPS SETS BEST EFF BEST INT
2850 30 3 105.7 85
2+ ~118.1 PR 95 x 10 x 3 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
4950 30 3 198.9 160
2+ ~205.15 PR BW + 24 x 10 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Banded Barbell RDL
VOLUME REPS SETS BEST EFF BEST INT
2000 40 2 67.95 65
1.7 ~62.15 PR 50 x 20 x 2 EFF 91% INT 77%

(blue band)

Superset {
DELETE RENAME Records (PRs) # 1-Arm Standing Dumbbell Curl
VOLUME REPS SETS BEST EFF BEST INT
550 46 3 28.05 25
2+ ~28.05 25 x 6 x 1 EFF 100% INT 100%
0.7 ~12.45 10 x 20 x 2 EFF 44% INT 40%


DELETE RENAME Records (PRs) # Cross-Cable Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
630 46 3 22.45 20
2+ ~28.05 PR 25 x 6 x 1 EFF PR% INT PR%
1 ~14.9 PR 12 x 20 x 2 EFF 66% INT 60%

}

Superset {
DELETE RENAME Records (PRs) # High Cable Curl
VOLUME REPS SETS BEST EFF BEST INT
542 26 3 28.05 25
2+ ~30.3 PR 27 x 6 x 1 EFF PR% INT PR%
0.4 ~22.4 18 x 10 x 1 EFF 80% INT 72%
0.5 ~24.85 PR 20 x 10 x 1 EFF 89% INT 80%


* Narrow grip pushup - rack position 1 for 15 reps 3 sets
}



In the evening:
* BFR hip thrusts - bodyweight x 40,40,30
* BFR calf raises - bodyweight x 40,40,30
* BFR lying leg curl - 10lbs x 30
Posts on August 13th